How to Prepare for Hot Yoga


Welcome to Riverflow Yoga. Follow these simple instructions and you'll be ready to take the heat.

carly waterEat, Drink and Be Hydrated

Hydrate well throughout the day and continue right up until class.

Rule of thumb: you need half your body weight in ounces of water daily to maintain hydration in your body. Drink at least this much throughout the day of your hot yoga class.

Add soleil to your water: Himalayan sea salt and water - a mixture that helps your body to absorb the water you drink. We have soleil "on tap" at Riverflow - add a little to your water and sip through the class.

Eat no sooner than two hours before class and keep it light: toast, cereal, yogurt; choose healthy carbs and proteins but avoid fatty meats, and stay away from processed sugar and alcohol. Avoid caffeine.

The perfect hot yoga food, before and after, is a green smoothie

Alternatively, try a simple, nourishing snack  - nuts, fruit, lean protein - an hour before class is a good choice. Here are some favorites to try: 

- Almonds or almond butter with Green Apple

- Plain full fat yogurt with walnuts and cinnamon

- Raw walnuts with a hard boiled egg

- Kale chips

- Green apple with cinnamon and walnuts


Check into our Online Yoga Community and check out our healthy and easy (because who has time to cook after class?) recipes that will keep your hot yoga detox going after the sweating stops!

Carly savasanaArrive early... relax instantly

Arrive 20 minutes before each class.

Check in, sip water, chat with friends, then enter the yoga room quietly and relax in silence till class begins. Silence helps you focus all the way through til you leave the yoga room at the end of class.

Close your eyes, acclimate to the heat and de-stress. You're about to do something amazing for yourself.

Don't get left out in the cold

Once a hot yoga class starts, we lock the outside door, so you can feel secure leaving your valuables.

If you're running up to 5 minutes late, just call ahead and we'll leave the door open for you

Hot (yoga) stuff

  1. A large bottle of cold water to sip during class, and another for after class.
  2. Water ONLY in the yoga room; no colored beverages. After class we recommend Amy & Brian's Coconut Juice to hydrate ($3). We also sell water ($1).
  3. Water, yoga mat and towel into the yoga room...and that's it. No extra towels, clothes, etc.

Whatever you bring into the yoga room must stay on your mat, so just mat, towel, water and you. We rent the right kind of towels ($2) and mats (rent for $2 or purchase an Anti-Microbial Yoga Mat from us) Start a TAB ($20 or more) so you can rent/buy whatever you may need for every class.

Carly Standing BowDress for (hot yoga) success

Wear shorts, sports bra, bathing suit...very little clothing. Our favorite hot yoga clothes have a good good snug fit that moves with you, moisture wicking fabric for breathability. The  hot yoga clothes in our boutique fit the bill: great style, comfortable fit, and they last through many washings. Check our boutique for the coolest hot yoga duds.

Bring dry clothes for after hot yoga class - strip off your dripping wet yoga clothes in the changing room, towel dry, and change back into dry clothing, especially if you are doing your Migun Massage after class today. Be in dry clothing before exiting the yoga studio, especially in the wintertime - don't go wet into that good night!

If you are under doctor's care, check with your doctor before starting hot yoga. If you have any health issues, get your doctor's OK.

If you're pregnant, discuss hot yoga with your OB/GYN. Many women who were hot yoga students before pregnancy continued hot yoga practice all the way through delivery, and report a wonderful experience, including my hot yoga mentor Michelle, and our Riverflow hot yoga teacher, Jaime.

We offer modifications to the poses to accommodate a growing belly, so let us know if you're pregnant, and always do what feels right for you!

Me and Jaime laughingTalk to us...

Before class especially, feel free to talk to your hot yoga teacher about any ailments, or issues you're dealing with. We'll encourage you to do each pose to the best of your ability - and we'll tell you the benefits of Savasana, the resting pose.

Follow our instructions, NEVER push into pain. Give each pose 100% effort and you'll see results (be patient and smile a lot!)